This site is based on my daily practice of traditional Shotokan Karate-Do here in Oita City, Japan. More than anything else, unlike the majority of other karate-do websites, this page is primarily dedicated to training itself; that is, Karate-Do as a vehicle for holistic development.

Sunday, 1 May 2011

Some stretching tips

These photos were taken prior to training in Oita City, Japan. Maintaining junansei (softness) is critical in karate for range of motion and speed/power, and for maintaining a youthful body. Many people ask me about my stretching method, including many senior shihan here. So I thought I'd share my method with you briefly today:

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(1) Warm up with light aerobic activity achieving a decent sweat, followed by joint rotations/articulations etc;

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(2) Use stance based floor stretches building up to full splits in three directions;

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(3) Leg swings (Dynamic stretches) to the front, side, rear, and both inside and outside crescent. Use the hands as targets. I also use Asai Tetsuhiko Sensei's special junansei-taiso (such as Kihoyuragiso sono ichi, sono ni...) which I've already described fully in the past.

FINAL TIPS:(a)My advice is to always reserve PNF and Isometric stretches for the end of class (if you are to do them) along with your strength work as they can hinder technical performance/awareness due to the inherent fatigue that result from their practice; (b) Monitor your progression; and (c) Don't rush - take your time and listen to your body as your body condition changes daily. Never over-push junansei-geiko._________

About Me

My name is Andre Bertel. I am a New Zealand born karateka who lives in Oita City (Oita Prefecture, Japan). I've practiced the Shotokan style for many years, spending much time here in Japan, seeking to improve my skills and understanding of authentic Karate-Do. I was a student of the late Asai Tetsuhiko Sensei. While I may never reach a high level in Karate-Do, I endeavour to do my best via daily training. Furthermore, I believe in promoting the true 'traditional Budo Karate' of Japan, which has and continues to be seriously undermined worldwide: especially in the West.
I am in deep gratitude for the wonderful friendships I have made worldwide, as an instructor, and as an ongoing student of Karate-Do. Overall, Karate-Do has been my way of life, and is something I live everyday.